Push pull splits

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Littletodd
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Location: Suffolk

Push pull splits

Postby Littletodd » Wed Aug 29, 2018 9:32 am

Could anyone kindly share their push/pull splits below please?

I've just started one but there just isn't much chest in there at all, feel like i'll end up with a big back and quads but no chest following this one :lol: :lol:

Push
Bench press
Overhead press
Close grip bench press
Cable flies
Dumbell lat raises
Tricep rope pushdowns

Pull
Deadlift
Weighted pull ups
Seated row
Reverse flies
Barbell curls
Hammer curls

Legs
Barbell squat
Stiff legged deadlifts
Lunges
Leg extensions
Leg curls
Standing calf raises
Massive, Ripped, Natural <<<< Pick two

No amount of fat burners will substitute a calorie deficit :-)

Inception
Posts: 352
Joined: Mon Dec 04, 2017 8:57 am

Re: Push pull splits

Postby Inception » Wed Aug 29, 2018 1:45 pm

Push Pull Legs is the king of splits for me...

I have an A and B workout

Legs for example

A
Narrow stance pause squat
Leg press
Walking lunge
Leg curl

B
Front squat
V-Squat machine
Seated leg curl
SLDL

I switch from one to the other, normally once a week, sometimes I may hit a session twice if I have the time, which isn't very often RN.

1-3 warm ups
1 acclimation set of 4-6
1 work set of 10+
Last edited by Inception on Wed Aug 29, 2018 1:51 pm, edited 1 time in total.

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Littletodd
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Location: Suffolk

Re: Push pull splits

Postby Littletodd » Wed Aug 29, 2018 1:49 pm

Inception wrote:Push Pull Legs is the king of splits for me...

I have an A and B workout

Legs for example

A
Narrow stance pause squat
Leg press
Walking lunge
Leg curl

B
Front squat
V-Squat machine
Seated leg curl
SLDL

I switch from one to the other, normally once a week, sometimes I may hit a session twice if I have the time, which isn't very often RN.

1-3 warm ups
1 acclimation set of 4-6
1 work set of 10+


Thanks Inception.

Could you type out the upper body exercise split as well please?
Massive, Ripped, Natural <<<< Pick two

No amount of fat burners will substitute a calorie deficit :-)

Inception
Posts: 352
Joined: Mon Dec 04, 2017 8:57 am

Re: Push pull splits

Postby Inception » Wed Aug 29, 2018 1:55 pm

My push is shit RN due to iffy shoulder, normally just straight sets of 15-20 reps one or two exercises.

Pull

A
Iso pull down
Barbell row
Widest grip pull down (partials)
Iso 1 arm row
Hyper ext
DB Rear laterals
Hero curls

B
Chins
Snatch deadlifts
CG pull down
DB Row
DB Shrug
Rev pec dec
DB curl

By the time I get to biceps/triceps I am normally ready for work sets right off the bat...

I train pretty fast 60-90sec rest.

My failure sets are typically 1-3 reps beyond positive failure, but every now and then I'll cut loose and grind out massive drop sets, 100 reppers, rest pauses.

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Littletodd
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Location: Suffolk

Re: Push pull splits

Postby Littletodd » Wed Aug 29, 2018 2:04 pm

I'm guessing the lack of chest exercises is also due to the bad shoulder then?

The push pull legs split I'm using atm is massively lacking in chest, I'm starting to think these type of splits are all lacking in chest though as all of them I have seen are similar.
Massive, Ripped, Natural <<<< Pick two

No amount of fat burners will substitute a calorie deficit :-)

Deads4days
Posts: 1202
Joined: Mon Oct 17, 2016 3:00 pm

Re: Push pull splits

Postby Deads4days » Wed Aug 29, 2018 2:16 pm

I usually do the below, you will,notice calf's being added in in some parts as they're weak points in doing more frequency on and can be changed to whatever your want to work extra with a little re-jig

TRAP-BACK-BI

SHRUGS MACHINE

CG CABLE ROWS
HG LAT PULL DOWNS
CABLE PULLOVER

DB GOBLET BICEP CURL
HAMMER CURL
BICEP CURL

STANDING CALF RAISES


LEGS -LOWER BACK

LEG PRESS WS/CS
SL SEATED HAMSTRING CURL
ABDUCTION
SEATED CALF RAISES
BACK EXTENSION

CHEST-SHOULDERS-TRI

UPPER CHEST DB OR MACHINE
BENCH MACHINE OR DB

PEC DEC REAR DELT
DB LATERAL RAISE
DB FRONT RAISES


CG TRICEP PUSH DOWNS
TRICEP ROPE PULL OVER
CG DIAMOND PUSHUPS

********************************************

TRAP-BACK-BI

SHRUGS CABLE BAR

CG CABLE ROWS
HG LAT PULL DOWNS
1H MACHINE PULL DOWNS


2H CABLE BICEP CURL
2H CABLE ROPE HAMMER CURL
DB CONCENTRATION CURLS

STANDING CALF RAISES


LEGS -LOWER BACK

HACK SQUAT WS/CS
PRONE HAMSTRING CURL
ADDUCTION
SEATED CALF RAISES
RACK PULLS

CHEST-SHOULDERS-TRI

UPPER CHEST CABLE
CABLE FLY
LOWER CHEST CABLE

REAR DELT CABLES
CRUCIFIX CABLE FLY'S
CABLE LATERAL RAISE
SHOULDER PRESS MACHINE


CG TRICEP PUSH DOWNS
TRICEP ROPE PULL OVER
WG BAR PUSH DOWNS
CG DIAMOND PUSHUPS

Inception
Posts: 352
Joined: Mon Dec 04, 2017 8:57 am

Re: Push pull splits

Postby Inception » Wed Aug 29, 2018 2:49 pm

Littletodd wrote:I'm guessing the lack of chest exercises is also due to the bad shoulder then?

The push pull legs split I'm using atm is massively lacking in chest, I'm starting to think these type of splits are all lacking in chest though as all of them I have seen are similar.


My fave push session is as follows

Incline DB press
Flat Flye
Viking press
DB Side laterals
Tricep Dips

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Bonus
Posts: 934
Joined: Sun Feb 01, 2015 3:22 pm

Re: Push pull splits

Postby Bonus » Wed Aug 29, 2018 3:02 pm

Love this thread already, great motivation.
Would throw in decline bench barbell/db presses to the push routines, pre fatigue flys supersets. Agree, can’t beat the odd drop set :)
Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance determines your destiny.

Thejosephbear
Posts: 169
Joined: Fri Oct 13, 2017 7:32 am

Re: Push pull splits

Postby Thejosephbear » Thu Aug 30, 2018 10:38 am

Personally depends on what weaknesses you have:

But mine goes a chest focused push day.

Ham focused lower.

Back focused pull

arm focused push

Quad focused lower.

5 workouts in a week.

KJS
Posts: 51
Joined: Fri Mar 11, 2016 5:22 pm
Location: London

Re: Push pull splits

Postby KJS » Mon Oct 15, 2018 11:06 am

Sorry Rita, go to the gym before or after my push pull splits?


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